Mon 4/14/14
Mon 4/14/14: Back Squat 5-5-3-3-2-2 -THEN- 3 rounds for time of: 20 Wall Balls, 20/14 lbs 10 Toes-to-bars Don’t forget to tell your friends about Refer-A-Friend April!
wall balls
Sat 4/5/14
Sat 4/5/14: 5 rounds for time of: 10 Toes To Bars 10 Power Snatches, 75/55 lbs 10 Wall Balls, 20/14 lbs Don’t forget to tell your friends about Refer-A-Friend April!
Mon 3/17/14
Mon 3/17/14: 12 Minute AMRAP: 5 Squat Cleans, 155/105 lbs 10 Chest-to-bar Pull-ups 15 Wall Balls, 20/14 lbs
Mon 3/3/14
Mon 3/3/14: For time: 20 Front Squats, 205/145 lbs 30 Box Jumps, 30/24 in 40 Kettlebell Swings, 53/35 lbs 50 Wall Balls, 20/14 lbs
Tues 2/25/14
Tues 2/25/14: “Karen” For time: 150 Wall Balls, 20/14 lbs This WOD is a fantastic benchmark WOD. Most of you will see a drastic decrease in time from your previous attempt. Please make sure to log your result on Beyond the Whiteboard. We will be doing this WOD again in the future.
Fri 1/31/14
Fri 1/31/14: 20 Minute AMRAP: 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 53/35 lbs 20 Double Unders
Sat 1/25/14
Sat 1/25/14: For time: Run, 200 m 40 Wall Balls, 20/14 lbs Run, 400 m 30 Wall Balls, 20/14 lbs Run, 800 m 20 Wall Balls, 20/14 lbs
Sun 1/19/14
Sun 1/19/14: 6 rounds for time of: Row, 250 m 25 Wall Balls, 20/14 lbs 25 AbMat Sit-ups
Mon 1/13/14
Mon 1/13/14: “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20 lbs, 10 ft Sumo Deadlift High Pull, 75 lbs Box Jump, 20 in Push Press, 75 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Thurs 1/2/14
Thurs 1/2/14: Starting today, we are back to our normal and complete schedule Happy New Year!!! Start your 2014 off right with this Chipper for Zack Towner’s Birthday. For time: Row, 500 m 80 Sit-ups 60 Kettlebell Swings 53/35 lbs 40 Wall Balls, 20/14 lbs 20 Power Cleans, 165/105 lbs
